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Anxious about going out into the world? You’re not alone, but there’s help

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Claudia Finkelstein, Michigan State University

It’s the moment we thought we were all waiting for…or is it?
We were cautiously optimistic about the end of the pandemic in view of increasing vaccine availability and decreasing case numbers after the peak in January.

Then, whether due to variants, pandemic fatigue or both, cases and case positivity began to increase again – throwing into question whether the end was as near as we thought. This is merely one of the most recent of the many reversals.

I am a physician and associate professor of medicine at Michigan State University’s College of Human Medicine. In my role as the director of wellness, resiliency and vulnerable populations, I speak with staff and faculty members who may need a sympathetic ear or may be struggling.

Amid the happiness and relief that people are feeling, I also see confusion and some fear. Some people are wary of going out again, and others are eager to throw a party. Some learned that they like being alone and do not want to stop nesting. I think this is all normal from a year of what I call the zigzag pandemic.

Change after change

Awareness of the novel coronavirus for most of us rose between January – when the first cases in China were reported – and March 11, 2020, when the World Health Organization officially declared a pandemic. Since the declaration, daily uncertainty and contradictory information has been the norm.

First, no masks were needed. Then you had to wear a mask. Hydroxychloroquine looked promising and got emergency use authorization, but that was revoked fairly quickly and officials said not only was there no benefit but there was some potential harm.

We were transiently afraid of groceries, packages and surfaces. Then data emerged that surfaces were not as dangerous as previously thought.

In the absence of a coordinated national policy, states began to fend for themselves, creating their own policies regarding shutdowns and masks.
Even now, there is state-by-state variability in which businesses may be open and at what capacity and whether masks are required, suggested or neither.

Both inevitable and avoidable factors played into the back-and-forth. Part of the whiplash is due to the “novel” part of the novel coronavirus, or SARS-CoV-2. This virus is new and many of its characteristics unknown, leading to policy revisions becoming necessary as more becomes known.

Part of the zigzag is due to the nature of clinical trials and the nature of the way scientific knowledge emerges. Learning about a new pathogen requires time and the willingness to challenge initial assumptions. Part is due to the lack of a reliable source of information trusted to act in our collective best interests and a lack of preparedness.

Given the reversals behind us and uncertainty ahead, we need to examine both individual and societal responses moving forward.

Different experiences

There is no question that all of our lives have changed. However, the ways in which they have changed has varied widely. The variation depends on our jobs – think of the differences for grocery store, tech and health care workers – our living situations, our underlying physical and mental health, our financial status and our personalities, just to begin with.

For example, some introverts have been fortunate enough to work remotely in comfortable clothes with broadband internet and no children to educate, while their extroverted colleagues have longed for more social connection. Their colleagues with young children and jobs that could not be done remotely have been scrambling. Many have hit the wall and find themselves adrift and unmotivated, while others have seemingly thrived doing long-postponed projects.

Nearly everyone has been affected in some way. A recent systematic review
concluded that the pandemic is associated with highly significant levels of psychological distress, particularly in certain higher-risk groups.

As individuals, what can help us get through this?

What we can do for ourselves

First, we can begin by making a fearless assessment of our current reality – the state of now. Sometimes making an actual list of our needs and assets can help us to prioritize next steps. Steps may be visiting a community health center, a virtual therapist, a job fair or even something as simple as carrying a printable wallet card with stress reduction tips.

What might work for you might not work for your spouse, partner or best friend. We need to be doing whatever is known to foster resilience in ourselves and our family members.

This includes making human connections, moving our bodies and learning to regulate our emotions. Looking back at how we handled past difficulties may help us. Mental health concerns have become more common, and evidence on overall impact of the pandemic on mental health is still being collected.

There has been increased public awareness about these issues, and telehealth has eased access for some seeking help. Our society – individuals as well as institutions – needs to continue to work to make it acceptable for people to get mental health care without worrying about stigma.

Deciding which of your normal activities you wish to resume and which to let go of helps you to prepare for the future. So does noting which new activities you’d like to hold on to. These lists potentially include attending family or sporting events, traveling, going to the gym or live worship. You may choose to continue to cook at home or work from home if you have the choice. Of course, all of these choices should be made in accordance with CDC guidelines.

And then there are things we may not want to do. That can include behaviors we learned about during the pandemic that don’t make us feel good or serve us well. That may include watching too much news, drinking too much alcohol and not getting enough sleep. And yes, maybe there are some relationships that need changing or reworking.

Then, we need to to think about what we can do on a level larger than the individual.

Societal and governmental changes

For many people, it feels futile to address individual resilience without addressing what feels like a rigged system.

The pandemic hit at a particularly politically polarized time and a particularly unprepared time. This was unfortunate, because fighting a common adversary – such as polio or a world war – can unite a population.

In contrast, the coronavirus was subject to multiple conflicting interpretations and even doubt about its severity. Rather than rallying together against the virus, our adherence to mandates became a surrogate for our political beliefs.

Now that longstanding inequities have been highlighted by differential infection, hospitalization and mortality rates by race, political and public health officials can begin a careful analysis of the gaps in health care coverage by race.

While examining how to effectively address longstanding disparities is crucial, so is being prepared for the next pandemic. A coordinated nonpartisan, science-based health infrastructure prepared to rapidly roll out emergency responses as well as consistent clear messaging would be vital. However, without a population willing to consider collective good ahead of individual freedom, we run the risk of repeating history.

The Conversation

Claudia Finkelstein, Associate Professor of Medicine, Michigan State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.





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Feeling Tired All The Time? Possible Causes And Solutions

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Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.

Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.

Health conditions that cause fatigue:

1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.

Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.

2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.

For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.

3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.

Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.

4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.

Right diet and lifestyle choices, along with medications, can help in thyroid management.

5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.

Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.

6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.

7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.

8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.

Lifestyle causes

Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.

Published by Medicaldaily.com



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How To Overcome Your Sleep Debt And Reclaim Energy

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Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.

Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.

Wondering what is sleep debt?

People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.

Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.

And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.

“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.

Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)

Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.

  • Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
  • Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
  • Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
  • Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.

Published by Medicaldaily.com



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Omega-3 Fatty Acids Slow The Progression Of Amyotrophic Lateral Sclerosis: Study

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Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.

In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).

It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.

The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.

The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.

In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.

The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.

Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.

A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.

“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.

Published by Medicaldaily.com



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